Scorpion King
Well-known member
Hero
Pronouns: He/him
Posts: 424
Pronouns: He/himPosts: 424
This routine is based off of the one used by Dwayne Johnson when he was preparing to play Hercules. It certainly worked for him!
MONDAY CHEST
Incline Barbell Press (3 x 12, 10, 8)
Dumbbell Bench Press (3 x 12)
Alternating Incline Dumbbell Press (3 x 5 per side)
Dumbbell Floor Fly (2 x 10)
SUPER SET: Cable Crossovers + Chest Dips (3 x 12 crossovers, change levels each set; dips to failure)
TUESDAY LEGS
Barbell Squat (3 x 12, 10, 8)
Romanian Deadlift (3 x 12)
Cossack Squats (3 x 5 per side)
Bridge Curl (2 x 10)
Hercules Chains (2 x AMRAP)
SUPER SET: Leg press + Dumbbell Lunges (3 x to failure; change direction on lunges each set)
SUPER SET: Seated Calf Raises + Single Calf Raises (2 x 75 reps and 50 reps per side)
WEDNESDAY BACK
Weighted Pull-ups (3 x 12, 10, 8)
Zeus Rows (3 x 12)
One Arm Row (3 x 5 per side)
Close-grip Pull-down (2 x 10)
DROP SET: Seated Cable Row (3 x 12; double drop set each set)
SUPER SET: Straight Arm Pull-down + Kneeling One Arm Row (2 x 15 each)
THURSDAY SHOULDERS
Military Press (3 x 12, 10, 8)
Superman Press (3 x 12)
DROP SET: Dumbbell Lateral Raises (3 x 12; triple drop set each set)
Cable Lateral Raise (3 x 5 per side)
Cable W Raise (2 x 10)
Face-pull (2 x 12)
FRIDAY ARMS
Skull Crushers (3 x 5)
Incline Dumbbell Curl (3 x 5)
TRI-SET: Preacher Curl + Reverse Curl + Hammer Curl (2 x 12)
TRI-SET: Rope Push-down + Overhead Extension + Cable Kickbacks (2 x 12 each)
Wrist Roller (1 x AMRAP)
SATURDAY CORE
*Perform each exercise for 60 seconds, repeat circuit 3 times*
Hanging Leg Raise Alphabet
Reverse Corkscrews
Tornado Chops
Knee-to-Elbow Crunches
Oak Tree Step-outs
Med Ball Slams
Levitation Crunches
Superman Hold
MONDAY CHEST
Incline Barbell Press (3 x 12, 10, 8)
Dumbbell Bench Press (3 x 12)
Alternating Incline Dumbbell Press (3 x 5 per side)
Dumbbell Floor Fly (2 x 10)
SUPER SET: Cable Crossovers + Chest Dips (3 x 12 crossovers, change levels each set; dips to failure)
TUESDAY LEGS
Barbell Squat (3 x 12, 10, 8)
Romanian Deadlift (3 x 12)
Cossack Squats (3 x 5 per side)
Bridge Curl (2 x 10)
Hercules Chains (2 x AMRAP)
SUPER SET: Leg press + Dumbbell Lunges (3 x to failure; change direction on lunges each set)
SUPER SET: Seated Calf Raises + Single Calf Raises (2 x 75 reps and 50 reps per side)
WEDNESDAY BACK
Weighted Pull-ups (3 x 12, 10, 8)
Zeus Rows (3 x 12)
One Arm Row (3 x 5 per side)
Close-grip Pull-down (2 x 10)
DROP SET: Seated Cable Row (3 x 12; double drop set each set)
SUPER SET: Straight Arm Pull-down + Kneeling One Arm Row (2 x 15 each)
THURSDAY SHOULDERS
Military Press (3 x 12, 10, 8)
Superman Press (3 x 12)
DROP SET: Dumbbell Lateral Raises (3 x 12; triple drop set each set)
Cable Lateral Raise (3 x 5 per side)
Cable W Raise (2 x 10)
Face-pull (2 x 12)
FRIDAY ARMS
Skull Crushers (3 x 5)
Incline Dumbbell Curl (3 x 5)
TRI-SET: Preacher Curl + Reverse Curl + Hammer Curl (2 x 12)
TRI-SET: Rope Push-down + Overhead Extension + Cable Kickbacks (2 x 12 each)
Wrist Roller (1 x AMRAP)
SATURDAY CORE
*Perform each exercise for 60 seconds, repeat circuit 3 times*
Hanging Leg Raise Alphabet
Reverse Corkscrews
Tornado Chops
Knee-to-Elbow Crunches
Oak Tree Step-outs
Med Ball Slams
Levitation Crunches
Superman Hold
Last edited:
Posts: 14
